CFD will host an in house Olympic Weightlifting Meet

for our athletes on Saturday, June 15th! 

Only a few spots left! Details here

WOD for Friday 051713 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups

Skill:
EMOM for 6 minutes:
Snatch from 1st position
Snatch from 2nd position
Snatch from Floor
Done with 40% 1RM Snatch

Strength:
Back Squat
5 reps @60%
3 reps @70%
3 reps @80%
4 singles @90% 1RM

Conditioning:
“Elizabeth”
21-15-9 Reps For Time:
Clean (135/95)
Ring Dips

Time Cap: 15 minutes

Post Back Squat Loads and Workout Time to Comments
Complete the Strength & Conditioning Warmup for 3 rounds BEFORE class begins.  During the skill segment, perform 1 Snatch from each position each minute.  Use 40% of your Snatch 1RM.  This is for technique!  It’s not very heavy.  For an added challenge, pause for a 3 count in the bottom, receiving position. 

For the strength segment, for the Back Squat follow the reps and % progression up to 4 singles at 90% 1RM.  You can work quickly through the warmups, but rest roughly 3-4 minutes between the 3 work sets.  These are going to be very heavy.

This is a Strength & Conditioning Benchmark WOD.  Time cap has been set at 12 minutes.  As RXd these are full cleans, taken from the floor and received in a full front squat.  Follow this progression scale if you don’t have Ring Dips:  Pushups – Ring Pushups – Bar Dips – Ring Dips.  Make sure your time makes it onto the white board today so we can update the PR Boards.  And when you do get a PR, put it on the Monthly PR Board too (it’s not just for lifting)!

ENDURANCE WORKOUT tonight at 6pm!

“Elizabeth”
[youtube]https://www.youtube.com/watch?v=lko6Axwn23o[/youtube]